5 A Day Spring Campaign Recipes - The Vegetarian Alternative
Broccoli Tempeh Salad
Serves 6
8 ounces tempeh
2 stalks broccoli, cut into bite-size pieces
½ cup mayonnaise-try soy mayonnaise here!
1/3 cup honey
3 TBS cider vinegar
½ cup chopped walnuts
½ cup dark raisins
¼ small red onion, cut into thin matchsticks
salt and white pepper to taste
mixed greens
Steam tempeh and broccoli for 5 minutes, until soft. You may use a steamer basket set over boiling water or an electric steamer for this. Remove from heat and cut the tempeh into ½ inch cubes.
In a medium mixing bowl, thoroughly mix the mayonnaise, honey and vinegar. Add the tempeh, broccoli, walnuts, raisins, and red onion. Combine well. Season with salt and pepper and refrigerate for at least an hour up to overnight.
Serve over a bed of mixed greens.
Calories: 294
Protein: 10 Grams
Carbohydrate: 39 Grams
Fat: 13 Grams
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Cajun Stew
Serves 8 with serving size of 1 cup
2 TBS soybean oil
2 cups chopped onions (about 2 large)
1 cup chopped green bell pepper (about 1 large)
3 TBS soy flour
2 (14.5 oz) cans chicken or beef broth
1 ½ cup chopped tomato
1 8-oz package soy sausage-style links
8 oz firm frozen tofu, thawed (just put tofu that you've purchased in the freezer to make frozen tofu)
1 tsp crushed red pepper
1 tsp ground cayenne pepper
1 tsp ground cumin
1 tsp black pepper
1 tsp chili powder
1 TBS minced garlic
8 cups cooked rice
With medium-high heat, heat oil in a large soup pot or Dutch oven. While oil is heating, squeeze thawed tofu of all water. It will be dry and crumbly. Tear into shredded-like pieces or chunks. Set aside. Add onions to oil and cook until slightly soft, about 2 to 3 minutes. Add cans of broth. Raise heat to high and stir to loosen any brown bits from flour. Add green pepper. Cover pot ant bring to a boil, about 3 minutes. Slice the soy links into ½ inch thick circles and add to soup pot along with tofu pieces, tomatoes and all spices. Cover and boil until the green pepper is tender, about 3 to 4 minutes. Serve stew immediately over cooked rice.
Calories: 356
Fat: 7 Grams
Protein: 15 grams
Carbohydrates: 56 Grams
Sodium: 600 mg.
Fiber: 3 Grams
Source: Soyfoods Guide
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Chocolate Pudding
Serves 3
1 ½ cups soy milk
3 TBS cornstarch
¼ tsp vanilla
¼ cup maple syrup
¼ cup cocoa powder
2 bananas, sliced
Whisk all the ingredients except the bananas together in a pot. Cook over medium heat, stirring constantly until pudding thickens.
Remove the pot from the stove. Stir in sliced bananas. Chill at least 15 minutes before serving
Calories: 198
Protein: 7 Grams
Carbohydrate: 36 Grams
Fat 4 Grams
Calcium: 92 mg
Iron: 1 mg
Sodium: 155 mg
Source: Simply Vegan by Debra Wasserman and Reed Mangels, PhD RD
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Sloppy Joes
Serves 4
1 cup textured soy protein
1 cup boiling water
16-ounce can sloppy joe sauce
4 whole wheat hamburger rolls
To re-hydrate the textured vegetable protein, place it in a medium saucepan and pour the boiling water over it. Add the sloppy joe sauce to the textured vegetable protein; cook over low heat until heated through. To serve, pour the mixture over the hamburger rolls.
Per serving: 196 calories, 15 grams protein, 2 grams fat, 32 grams carbohydrate.
Source: Soyfoods.com
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Soy Fettuccine Alfredo
Serves 6
1-pound fettuccine noodles
1 TBS olive oil
6 garlic cloves, minced
2 cups low-fat soymilk
6 ounces soy mozzarella cheese, grated
¼ cup soy parmesan cheese
1/3 cup chopped parsley
Salt and white pepper to taste
Cook the pasta in plenty of boiling water until just al dente, and drain.
Heat the oil in a large pot over medium heat and sauté the garlic for a few minutes, without letting it brown. Stir in the soymilk.
Add the cooked noodles, stirring to coat them with sauce and to prevent them from sticking.
Add the soy mozzarella and soy Parmesan, stirring until the cheese melts and the sauce thickens.
Stir in the parsley, salt, and white pepper and serve immediately.
Calories: 334
Protein: 17 Grams
Carbohydrate: 47 Grams
Sodium: 247 mg.
Source: The Whole Soy Cookbook by Patricia Greenberg
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Textured Vegetable Protein
Textured Vegetable Protein (or TVP) is a dried soy product that can be used after it is re-hydrated in a variety of ways. It is very important to add the right amount of water to it when re-hydrating: 1 cup dry TVP + 7/8 cup boiling water makes 2 cups of hydrated TVP.
After adding the water, stir until all of the water is absorbed and soak for at least 10 minutes to make sure that the entire product is re-hydrated.
After re-hydrating, TVP can be browned in a skillet and used like ground beef or pork. It will stick because it is virtually fat free, so it should be stirred often to avoid burning and sticking. If using the hands to form patties or "meatballs", keep your hands wet to keep the mixture from sticking.
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Tofu Dill Dip
Serves 5
1 cucumber, peeled
1 pound tofu (soft of silken)
1 teaspoon dried dill weed
2 tablespoons lemon juice
¼ cup fresh parsley OR 1 tablespoon of dried
½ teaspoon garlic powder
salt to taste
Place all of the ingredients into a food processor or blender and blend well until creamy. Serve with raw vegetables and crackers
Total calories per serving: 77
Fat: 5 Grams
Protein: 8 Grams
Carbohydrates: 3 Grams
Calcium: 104 mg
Source: Simply Vegan by Debra Wasserman and Reed Mangels, PhD RD
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Tofu Guacamole
Makes about 2 cups or 16 servings of 2 tablespoons per serving)
1 ripe, medium avocado
8 ounces extra firm tofu
4 tablespoons chunky salsa
Peel, seed and mash the avocado. Blend avocado with tofu in a food processor or blender until smooth and thoroughly combined. Place mixture in a serving bowl and fold in salsa. Serve at room temperature. Do not make more than one hour in advance or it will turn brown.
Calories: 65
Total Protein 3.7 Grams
Carbohydrate 3 Grams
Fat 5 Grams
Fiber 1.6 Grams
Sodium 43 mg
Source: The Whole Soy Cookbook by Patricia Greenberg
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Warm Salad of Roasted Portobello Mushrooms with Creamy Garlic Dressing
Serves 6
Dressing
8 garlic cloves
2 TBS olive oil, plus a little extra for brushing
2 TBS honey
3 TBS balsamic vinegar
3 TBS red wine vinegar
¼ tsp. Salt
1/8 tsp pepper
1-cup soy milk (plain)
Salad
3 large Portobello mushrooms
2 TBS olive oil
3 garlic cloves, finely chopped
4 plum tomatoes, chopped
1 head red-leaf lettuce
Preheat the oven to 375°. Peel the garlic and place the cloves on a cookie sheet. Brush lightly with olive oil and roast for 15 minutes, until slightly brown. Remove and cool.
Combine the roasted garlic, honey, vinegars, salt, and pepper in a food processor or blender. Blend on high speed for 30 seconds while slowly drizzling the remaining olive oil into the mixture. Gradually add the soymilk and continue blending until the mixture attains a creamy consistency. Set aside. This will make 1-½ cups. The extra dressing will keep in the refrigerator for up to a week.
Preheat the broiler. Cut the mushrooms into long, thick slices and coat with olive oil. Place in a small shallow, baking pan and sprinkle chopped garlic on top. Cover with the tomatoes and broil for 15 minutes, until tomatoes are soft. Set aside.
Line 6 salad plates with lettuce. Divide the mushrooms and tomatoes among them, arranging the slices as evenly as possible. Drizzle 2 tablespoons of dressing over each portion and serve immediately.
Calories: 129
Total Protein: 2.7 Grams
Carbohydrate: 19 Grams
Fiber 2 Grams
Sodium 57 mg
Source: The Whole Soy Cookbook by Patricia Greenberg
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